![]() You have probably found yourself saying, “I have so many knots at the moment” or “I’ve got a really big knot in my shoulder”. But, can your muscles get knotted? The short answer is: no. Before I continue it is important to note there is nothing wrong with you. Your body is working well, and is not a mess of knots at all! When people come to me saying they have knots, the issue is more often tight muscles. But, if I do have a knot, what am I feeling? Well, science is still not exactly sure! Which I love – there is still so much to learn about our amazing, complex bodies. So, I am writing with my understanding of the best current theory. Skeletal Muscle tissues are made up of long fibres that are attached at both ends to tendons (which in turn attach to bones) – there is no unattached end of a muscle fibre, so no loose end to knot itself with. Simply, a knot is an area of muscle fibres that have contracted but are not able to release. Knots often occur around the ‘Motor Point’ of a muscle; motor points correspond to the point where the nerves enter the muscle belly. These motor points set the tension of the muscle. A dysfunction in the muscle fibres around a motor point, results in a taut band within the muscle belly, with a painful spot in the middle – this painful spot is the ‘Trigger Point’. How can I tell if my pain is a ‘muscle knot’? A knot, or trigger point, may feel like a small hard lump. These may be felt with just a soft touch, some may reside in your deeper layers of soft tissue. A trigger point can form anywhere in the body where there is skeletal muscle and fascia. The various muscle fibres start to stick to each other and become adhered – imagine the texture of PVA glue when it dries and gets sticky. The development of lumps, bumps, or hard areas, anywhere on your body should always be investigated by your GP and your Physiotherapist. 2 Types of Trigger Points 1. An Active Point expresses pain even when you are not touching it. 2. A Latent Point only exhibits pain when you apply pressure to the area. What causes a muscle ‘knot’?
Factors that increase your risk of developing ‘knots’
Common Areas for Muscle Knots
How can I treat my ‘knot’?
How can massage help?·
Here are some great exercises to help you: Tight Trapezius: 1. Take a spiky ball and lie with your trapezius on top of it. 2. Rotate your arm around in circles with the pressure of the ball in your muscle. 3. When you hit a particularly tender spot, pause, then relax in this position until you no longer feel pain. 4. This may take up to 3 minutes. Tight neck (Levator Scapula) 1. Place your right hand behind your back. 2. Take your left hand and pull your head forwards and to the right side at an angle, until you feel a stretch from the base of your skull down into your shoulder blade. 3. Hold this stretch gently for 30 seconds. 4. Repeat on the other side. Tight Gluteus Muscles 1. Place a spiky ball on the floor. 2. Cross the right leg over the left knee and place the ball under your buttock. 3. Roll over the ball until you reach a tender point deep in the gluteus muscles, and then relax in this position until you no longer feel pain. 4. This may take up to 3 minutes. Author
Lizzie Hewitt
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October 2018
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